Then, depending on your weaknesses, choose TWO of the following:

4-5a. Met-Con
5 Rounds
20 KB swings 70/53lbs
10 Muscle-ups

4-5b. Interval Work
4 Rounds
75 Double-unders
20 Toes to bar
Rest 2 minutes

4-5c. Strength
Overhead Squat:
1×3 – 10 second hold at the bottom (light)
1×3 – 5 second hold at the bottom (moderate)
1-1-1 AHAP
This is specifically for people who struggle with the bottom position/mobility of the OHS and snatch.

4-5d. Accessory
5 Rounds
10 Strict HSPU
Max effort overhead yoke hold (Weight should allow for :20 to :40)
Rest as needed